Henry Cavill Workout Routine And Diet For Superman

Well ladies and gentlemen, it looks like Henry Cavill has done it again.

After getting absolutely shredded for his role in Immortals, Henry Cavill has taken it upon himself to bulk up for the titular role as Superman in 2013’s Man of Steel.

And if you’ve seen any of the recent behind the scene photos, then you’ll definitely notice that Henry Cavill has succeeded in packing on a substantial amount of muscle.

I laid down a detailed overview of the Henry Cavill’s training and diet to help you look like Superman.

Train in all rep ranges to get ripped like Henry Cavill

In order to properly portray Superman, Henry Cavill needed to look both big and strong. And the best way to accomplish this is by lifting in both low, mid, and high rep ranges. When most guys train, they typically either train really really heavy or really really light.

They either lift exclusively in the 3-6 rep range or in the 10-12 rep range.

While lower rep ranges (3-6 reps) are good for increasing your strength levels, they aren’t the best for muscular hypertrophy.

On the other hand, higher rep ranges (10-12 reps) are good for increasing fluid in the muscle which will quickly increase the muscle’s size but it doesn’t necessarily translate to strength gains. To build the best overall physique, you need to incorporate all rep ranges.

As you can see in the pic above, Henry Cavill definitely got ripped for Man of Steel. He has excellent muscular density and body proportions. I can’t stress the importance of body proportions enough when it comes to building muscle.

Henry Cavill has a very “shoulder centric” look to his body meaning he has very broad shoulders and a very tight, lean waist. All guys should aim for this look if they want to look like Henry Cavil.

How to do the Henry Cavill workout

For the Henry Cavill Superman workout, your workout should be spread over 4 days. Ideally, you should be on a 2 day on-1 day off cycle. Or if you can’t swing that, you can do an every other day cycle

Monday (Upper body, strength)

Incline dumbbell press – 4 sets/5 reps

Flat dumbbell press – 4 sets/5 reps

Weighted pull ups – 4 sets/5 reps

Dumbbell or barbell row – 4 sets/5 reps

Tuesday (Lower body, strength)

Deadlift – 5 sets/ 5 reps

Front squat – 5 sets/6-8 reps

Front lunges – 4 sets/8 reps per leg

Calf raise – 5 sets/12 reps

Wed (Rest)

Rest day.

Take it easy.

Thrus (Chest and Back, hypertrophy)

Incline dumbbell press – 4 sets/8-10 reps

Cable crossover – 4 sets/10-12 reps

Weighted chin ups – 4 sets/8-10 reps

Seated cable row – 4 sets/10-12 reps

Friday (Shoulders and arms, hypertrophy)

Seated dumbbell press – 5 sets/8-10 reps

Side lateral raise – 5 sets/10-12 reps

Front Lateral raises – 5 sets/10-12 reps

Any bicep curl variation – 6 sets/10-12 reps

Any tricep extension variation – 6 sets/10-12 reps

Saturday and Sunday (Rest)

Note: You can do some soft tissue work (with foam roller or lacrosse ball), some dynamic stretching, and even some walking but don’t do any high intensity activities.

Henry Cavill diet – don’t screw this up!

While the sample Henry Cavill workout above will help you gain muscle like a mother*ucker, it will only work if your diet is on point.

According to various interviews, Henry ate up to 5000 calories per day in order to bulk up for Superman.

I don’t know if this number is over exaggerated but the majority of people will never need 5000 calories per day, even if your goal is to gain weight.

For most people, the following formula tends to work pretty well: Your bodyweight in pounds x 16-18 kcals.

You can adjust up or down by 100-200 calories if you start to gain more fat than muscle.

As for what kinds of foods you should eat…I don’t particularly care.

Aim to get about 0.8-1 gram of protein per pound of bodyweight.

Aim to get 20% of your calories from fat.

Fill in the rest of your calories with carbs.

You can still eat your favorite foods, but just remember – moderation! You should try to eat more whole foods 80% of the time, meaning foods like potatoes, beef, chicken, pork, whole milk, rice, pasta, fruits, and vegetables.

But if you have a craving for doughnuts or pizza then don’t deprive yourself either, just don’t binge on that shit.

Do you need to take supplements?

I typically don’t recommend supplements because all you need t build a badass body like Henry Cavill in Superman is a solid workout program and good nutrition. But that’s not to say supplements are useless.

If you’re having trouble getting enough protein, then a protein powder may help.

Other than that, a multivitamin is useful to cover potential mineral deficiencies.

And some fish oil is useful to combat inflammation and balance out the Omega 6 to Omega 3 ratio that is so common in Western diets.

So you are supposed to use the same weight and try to hit 8-10 reps for each set. You’ll typically find that you can hit 10 reps on the first set and each subsequent set, you’ll find yourself coming clossre to 8 reps.

THere’s no real need to increase the weight. I would just focus on hitting the rep range.

Can you suggest a cardio regimen to add to this workout plan? Currently I hit the elliptical at target HR for 25-30 mins after each workout. Do you think this is a good idea or do you recommend something different?

Well it’s not going to help you gain more muscle. Cardio is really more so for improving your cardiovascular health more than anything. But it won’t do anything magical in terms of body composition. I view it as completely optional.

Thanks for quick response. Yeah I have trained about 6 years. I’ve always wondered if the order you do exercises matters. When doing this Thursday workout I start of with chin ups because I find these harder to perform when having them as the third exercise that day. Is this okay?
If not, where in the workout would you suggest I put the extra exercises such as shrugs on my Thursday workout and my ab exercises on my Tuesday and Friday workouts.

Also, something I’ve never found a straight answer too is weather you should do 6sets of 10-12reps on EACH arm or if it’s divided so you do 3sets on each arms or perhaps 6sets on each but only 5-6reps on each arm.

– Order definitely matters since doing a certain exercise first can affect the amount weight/intensity of exercises that follow. You can do your weaker lift first, no prob.
– Shrugs/abs structure is fine.
– 10-12 each arm

I’ve been hitting the gym again. Last time I did, I did this workout and saw great results. I lost a ton of weight, got much stronger and, looked much stronger. This time around I have a lot more time on my hands and I would like to do two-a-day. What would you advise as far as doing two-a-day with this workout?

I’ve been doing this workout routine for months now and I’ve seen substantial results overall but don’t see adaqute progress in my chest. I do exactly what it tells me how it tells me to do it. I meet my calorie goal and have gained a ton of weight in muscle. Am I doing something wrong?